Friday, November 15, 2013

How to get a good night's sleep

Tossing and turning all night without getting a wink of sleep can go on to affect your whole day. Most of us have enough to worry about without something as simple as an unsatisfactory night's rest getting in the way. It's about time we got this sleeping thing nailed, so bear these tips in mind the next time you head off to bed.

The right routine

This can be difficult for people with an irregular working pattern, besides those of us who like to stay up to the small hours and lie in until lunch on the weekends. However, a regular routine is the basis of a healthy sleeping pattern and involves more than regimented timing. Try incorporating a relaxing bath, some gentle music and a cup of cocoa into your evening: scientific studies have shown that the traditional teatime treat really can help you sleep! Getting up at the same time each day is also important - tempting as it may be to lie in late on a Sunday, your body won't thank you for it on Monday morning.

Mattress matters

Although you might claim that you don't notice your lumpy mattress, any small discomfort can cause you to fidget and disrupt your sleep. If you can't remember when you last had a new bed, think about treating yourself to something special and stylish, like one of these divans at Littlewoods. If you can't wait to get into it, you'll sleep all the better. Remember to change your bedding regularly and keep the clutter in your bedroom to a minimum: it should be a zone of relaxation, not a reminder of your hectic life outside.

Bothersome bedfellows

Some couples will refuse to even consider it, but a study from Ryerson University in Toronto has found that sleeping apart from your partner can make for a sounder night's kip. Romantic as it is to snuggle up together, you might be less happy in the morning when you've been fighting over the covers all night long. Consider moving to separate beds for one night - you never know, it might make all the difference. Be sure to keep pets out of the bedroom too: however much you love them, they won't help you sleep any better.

Food for thought

We've all been told to avoid large meals, caffeine and alcohol before bed, but sleeping well isn't just about what not to eat. There are plenty of things that will help you fall asleep fast and wake up feeling great in the morning. If hot milk doesn't appeal, try a cup of chamomile tea. Chamomile is known for its calming effects, and several brands offer a chamomile and vanilla version if you prefer something with a sweeter edge. For a light pre-bed snack, try a banana - like milk they contain L-tryptophan, which helps your brain to relax.

A good night's sleep comes from feeling serene so let go of the day's anxieties. You'll be much better prepared to face the world the next day if you leave the weight of it off your shoulders at night.